Tataka KOM Climbing Training: New Central Cross-Mountain Highway Training Plan

Unlike Wuling’s short and steep profile, Tataka KOM is a test of 70 km long-distance + sustained moderate climbing. It suits endurance riders and requires dedicated training.

Tataka Race Characteristics

Geographic Features

• Start: Shuili (elevation 280m)
• Finish: Tataka Visitor Center (elevation 2610m)
• Distance: 70 km
• Elevation Gain: 2330m
• Average Gradient: 3.3% (including flat sections)
• Climbing Section Average: 5-6%

Ability Requirements

• Suggested FTP W/kg: 2.8-3.5 (to finish)
• Long-Distance Endurance: At least 100 km completed rides
• Moderate Altitude Adaptation: Function normally at 2000m+

8-Week Specialized Training Plan

Weeks 1-2: Foundation Building

Goal: Build long-distance endurance base, begin climbing adaptation

Weekly Schedule:

• Monday: Rest
• Tuesday: 1h Z2 (aerobic)
• Wednesday: 1h climbing Z3 (5-10min moderate climbs)
• Thursday: 1h Z2
• Friday: 45min core + stretching
• Saturday: 2-2.5h long ride (Z2)
• Sunday: 1h recovery ride

Weekly Hours: 6-7h

Weeks 3-4: Introducing Intensity

Goal: Raise FTP, long-duration steady-state ability

Weekly Schedule:

• Monday: Rest
• Tuesday: 1h SST 2×15min @ 90% FTP
• Wednesday: 1h steady climbing
• Thursday: 1h Z2
• Friday: Rest or core training
• Saturday: 3h long ride (including 2 × 20min Z3)
• Sunday: 1h recovery ride

Weekly Hours: 7-8h

Weeks 5-6: Specialization Phase

Goal: Simulate Tataka race profile, long-duration moderate intensity

Weekly Schedule:

• Monday: Rest
• Tuesday: 1h FTP intervals 4×8min @ 100%
• Wednesday: 1.5h climbing (find a 30min climb, repeat 2 times)
• Thursday: 1h Z2
• Friday: Rest
• Saturday: 4-5h simulation long ride (100+ km, 2000m elevation gain)
• Sunday: 1h recovery

Weekly Hours: 8-10h

Week 7: Final Push

Goal: Final fitness stimulus, equipment trial run

Weekly Schedule:

• Monday: Rest
• Tuesday: 1h long intervals 3×12min @ 90%
• Wednesday: 1h including moderate climbs
• Thursday: Rest
• Friday: 45min + 2×5min @ FTP
• Saturday: 3h + full equipment trial run
• Sunday: 1h easy ride

Weekly Hours: 7-8h

Week 8: Taper

Goal: Reduce volume, keep the legs sharp

Weekly Schedule:

• Monday: Rest
• Tuesday: 45min + 3×3min @ FTP
• Wednesday: 45min Z2
• Thursday: Rest
• Friday: 45min + 2×2min @ FTP
• Saturday: 30min + short sprints
• Sunday: Race Day

Weekly Hours: 3-4h (excluding race)

Key Training Session Explanations

Sweet Spot Training (SST)

• Intensity: 88-94% FTP
• 10-20 minutes per interval
• 2-3 intervals
• Purpose: Maximize FTP improvement efficiency

FTP Intervals

• Intensity: 100-105% FTP
• 8-10 minutes per interval
• 3-4 intervals
• 3 minutes recovery between intervals
• Purpose: Raise lactate threshold

Steady Climbing

• Find a 10-30 minute continuous climb
• Intensity: 80-85% FTP
• Cadence 70-80 rpm
• Simulates the middle section of Tataka

Endurance Ride

• Intensity: Mostly Z2
• Occasional short Z3 segments
• Duration: 2.5-5 hours
• Purpose: Fat oxidation, capillary growth

Tataka-Specific Preparation

Long Saddle Time Training

• Tataka finish takes 6-7 hours of continuous sitting
• Need to adapt: at least one 3+ hour ride per week
• Saddle comfort is critical
• Test ride 3-4 hours before the race to confirm saddle fit

Self-Support Nutrition Training

• Tataka has fewer aid stations than Wuling
• Need to carry more of your own food
• Practice eating solid food during training (rice balls, energy bars)
• Master the rhythm of refueling every 45 minutes

Long-Duration Mental Toughness

• 6-7 hours of riding can be lonely
• Practice solitude and meditation
• Prepare playlists, audiobooks (one earbud)
• Set mental milestone targets

Tataka Simulation Training Day (Week 6)

Recommended Route (for central Taiwan riders)

• Shuili → Xinyi → Alishan Boundary Marker and turn back
• Distance 90 km, elevation gain 1800m
• Similar to the first half of Tataka

Training Schedule

• 06:00 Wake up: Breakfast (same as race morning at Tataka)
• 07:00 Depart: 15-minute warm-up
• 10:00 Xinyi: Aid station test
• 12:30 Alishan Boundary Marker: Turnaround point
• 15:00 Return to Shuili: Done

Key Recording Points

• Average power and heart rate every 10 km
• Refueling timing and content
• Changes in physical condition
• Equipment issues (e.g., saddle soreness, foot chafing)
• Nutrition absorption status

Nutrition Preparation Checklist

On-Bike Carry

• 6-8 energy gels
• 3-4 energy bars
• 10 electrolyte pills / salt tablets
• 2 × 750ml water bottles

Staged Refueling

• Front frame bottle: sports drink (1 packet of energy powder)
• Rear frame bottle: water
• Rear pockets: solid food, electrolytes

In-Race Aid Points

• Xinyi Shuili Bridgehead (25K): 7-11 refill water, eat rice ball
• Shenmu Tribe (45K): brief rest
• Parking lot before Tataka (65K): final refueling

Tataka Special Equipment

Gearing

• Chainring: 34T
• Cassette: 11-32T or 11-34T
• Needed for steep sections (after 60K)

Clothing

• Summer: short-sleeve jersey + thin leg warmers as backup
• Autumn/Winter: long-sleeve jersey + windbreaker
• Tataka summit temperature approx. 18-22°C (summer), 8-14°C (winter)
• Descending warmth is essential

Other

• Sunglasses (high visibility, strong mountain sunlight)
• Sunscreen
• Spare ID (mountain areas may have no phone signal)
• Route map (offline backup)

Pacing Strategy

Segment Targets (using FTP 210W as example)

Segment	Distance	Power Target	%FTP	Time
Shuili-Xinyi	25K	150W	71%	1:20
Xinyi-Shenmu	20K	160W	76%	1:30
Shenmu-Before Tataka	20K	165W	78%	1:45
Before Tataka-Summit	5K	175W	83%	30min
Stops				25min
Total	70K			5:30

Mental Tactics

Time Segmentation

• Split the ride into 3-4 segments
• One checkpoint every 20-25 km
• Celebrate small achievements at each segment

Scenery Appreciation

• The Tataka route offers beautiful scenery
• The New Central Cross-Mountain Highway sea of clouds is spectacular
• Take moments to enjoy (30 seconds of relaxation)

Self-Talk

• “The scenery at Tataka is worth every drop of sweat”
• “I’ve already come this far”
• “The finish line is at the summit”

Conclusion

Tataka is another KOM holy land alongside Wuling. With the challenge of 70 kilometers, 6-7 hours, and 2330m of climbing, this 8-week training plan will help you finish strong. Every pedal stroke is the deepest tribute to Taiwan’s mountains.

Related Reading

• Tataka Pre-Race Three-Month Long-Distance Endurance Plan: Building Fitness for the 70K 2330m Climb
• First-Time Tataka Challenge Report: The Struggle of 70K and 2700m on the New Central Cross-Mountain Highway
• Tataka vs Wuling Difficulty Comparison: Gradient Curves and Total Elevation Gain Analysis
• Road Bike Climbing Specialized Training: Scientific Preparation for the Wuling Challenge